Stop the spread: 7 yummy ways to beat belly fat

Maintaining a stable weight is never easy, and if you’re a woman age 40 or over, it can be a daunting challenge. Weight gain does come more easily as people age, and it tends to accumulate in the abdomen, increasing health risks. And both biology and behavior contribute to this.

The “spread” of increasing amounts of abdominal fat is not inevitable, and can be avoided with mindful living. While metabolic and hormonal changes do play a role in boosting weight gain, these can be offset with an increased focus on healthy living — a combination of eating less, moving more, and moderating stress.

Why is Weight Gain So Much Easier Over Age 40?

Metabolic rate slows by about 5 percent every decade

Translated into calories, this means most women by age 50 need to consume about 200 calories less every day compared to calories eaten at age 30, just to maintain the current weight. And while exercise can contribute to weight maintenance, eating too many calories is the main reason for weight gain.

Hormonal changes

While hormonal changes do not directly trigger weight gain, it becomes easier to gain weight with an altered hormone profile. Declining estrogen along with increasing cortisol levels (a response to dropping estrogen levels along with increasing stress) can both contribute to fat distribution in the body— even without weight change. Elevated cortisol levels can also shift where fat goes — to the middle — even without a change in weight.

Muscle mass decreases with age, while fat increases

Contrary to popular belief, muscle does not “turn into” fat. This comes from eating too much, and not exercising enough. Losing muscle mass decreases how well your body uses calories, making weight gain easier.